Variety of Foods: A balanced diet includes a wide range of foods from all food groups: fruits, vegetables, grains, protein, and dairy. This ensures a variety of nutrients and minimizes the risk of deficiencies.
Adequate Protein Intake: Protein is essential for the growth and repair of tissues. Sources include meat, fish, eggs, dairy, beans, and nuts.
Healthy Fats: Incorporate unsaturated fats from sources like olive oil, avocados, nuts, and seeds while limiting saturated and trans fats found in fried foods and baked goods.
Complex Carbohydrates: Choose whole grains like brown rice, whole wheat, quinoa, and oats over refined carbohydrates to ensure a steady energy supply and better digestion.
Fruits and Vegetables: Aim for at least five portions of fruits and vegetables daily to provide essential vitamins, minerals, and fiber.
Adequate Fiber: Include dietary fiber from fruits, vegetables, whole grains, and legumes to aid digestion and prevent constipation.
Limit Added Sugars: Minimize consumption of foods and drinks with added sugars, which can contribute to weight gain and increase the risk of chronic diseases.
Control Portion Sizes: Be mindful of portion sizes to avoid overeating and ensure balanced nutrient intake without excessive calorie consumption.
Hydration: Drink plenty of water throughout the day to stay hydrated and support overall bodily functions.
Moderation and Balance: Allow for occasional treats and indulgences while maintaining overall dietary balance to promote sustainability and enjoyment in eating habits.